Tsvaga Zvaunotarisa Mwoyo Wako Mudivi muZina Rokudzidzira Mazivo Akanyanya
Shandisa ichi chinangwa chemoyo chekuwedzera chechadhi chati kuti uone mwoyo wako kuwedzera mune maitiro mana ekuwedzera nzvimbo . Shandisa zera rako kuti uwane chiyero chepamwoyo chepamwoyo uye uwandu hwezvirova paminiti munharaunda imwe neimwe: hutsika hwakadzika, huwandu hwakanyanyisa, simba guru uye nzvimbo inonzi aerobic.
Kana iwe uchida kuwana zvipfeko zvako paminiti kune chero zvikamu zvepakati pamwoyo, iwe unogona kushandisa iyi inowanikwa mumoyo inonzi rate rate calculator.
Ichakuratidzirawo uwandu hwenhamba yemwoyo iwe unofanirwa kunge uine kuva mune yose yakaenzana-kusvika-ine simba yakasimba fitness zone.
Heart Rate Zone | Low Intensity | Moderate Intensity | Aerobic Zone | Simba Guru | Maximum |
Age | 50-60% | 60-70% | 70-80% | 75-85% | 100% |
20 | 97-116 bpm | 116-135 bpm | 135-155 bpm | 145-164 bpm | 194 bpm |
25 | 95-114 | 114-134 | 133-152 | 143-162 | 190 |
30 | 93-112 | 112-131 | 131-149 | 140-159 | 187 |
35 | 92-110 | 110-128 | 128-147 | 138-156 | 183 |
40 | 90-108 | 108-126 | 126-144 | 135-153 | 180 |
45 | 88-106 | 106-124 | 124-141 | 133-150 | 177 |
50 | 87-104 | 104-121 | 121-139 | 130-147 | 173 |
55 | 95-102 | 102-119 | 119-136 | 128-145 | 170 |
60 | 83-100 | 100-117 | 117-133 | 125-142 | 167 |
65 | 82-98 | 98-114 | 114-131 | 123-139 | 163 |
70 | 80-96 | 96-112 | 112-128 | 120-136 | 160 |
75 | 78-94 | 94-110 | 110-125 | 117-133 | 157 |
80 | 77-92 | 92-107 | 107-123 | 115-130 | 153 |
Ichi chati chekushandisa chinoshandisa kushandiswa kwemazera akaenzana kwezera rako rekukura kwemoyo wemhepo uye unozviwanza kuburikidza nesarudzo yako yakasarudzwa. Iyo equation inoshandiswa ndeye 206.9 - (0.67 x age).
Kuti uwane huwandu hwemwoyo huwandu hwehuwandu hwepakati, unogona kuda kushandisa shanduro yeKarvonen iyo inoda kuti iwe uzive kupera kwemoyo wako .
Kana iwe ukapfeka bhizinesi rekufananidzira kana smartwatch iyo inoyera kuponesa kwemoyo wako pakarepo, iyo inogona kuitwa nyore nyore.
Ndezvipi Zvinokonzerwa Nomwoyo Wacho Wechikonzero Unofanira Kushandisa?
Nokuda kwehutano uye hutano hwakanaka , chinangwa chekuita maitiro mukati mekukwirira kwepamunda nzvimbo kwemaminitsi makumi matatu nezuva, mazuva mashanu pavhiki kwemaminitsi 150 emusi wevhiki.
Iyi ndiyo nzvimbo yekufamba nokukurumidza .
Iwe unogona kunge uine simba rakasimba rekuita maitiro, sekumhanya, kwemaminetsi makumi maviri, katatu pavhiki kwemaawa makumi matanhatu nemasvondo.
Ndizvo zvaunosarudza nzvimbo yako yaunoshandisa, iwe unogona kuzvienzanisa uye unofarira kuenzanisa-kushanda kwemaitiro mamwe mazuva uye kushanda pane mamwe mazuva. Iwe uchange uri kurovedza zvakasiyana-siyana zveaerobic yako nekutsungirira miitiro yekuita kuburikidza nekushanda munzvimbo dzakasiyana-siyana.
Zvichakadaro, usatora zvishoma kushanda muviri, zvakadai sekufamba nenzira iri nyore. Inogona kubatsira kubvisa kushushikana uye inoderedza hutano hwehutano hwaunenge huchiwedzera kana iwe ukangoramba uchingogara. Nzira dzakawanda dzekushandura mafungiro uye simba rinoshandiswa zvinowedzerawo kusimba, asi zvakadaro kune zvigaro zvemasimba ako uye mumuviri.
- Heart Rate Zone Training : Dzidza zvakawanda pamusoro pezvakabatsiri uye kushandiswa kwenzvimbo imwe neimwe yenhamba yemoyo.
- Kufamba Kwevhiki Nekuita Basa Rokuita : Shandura basa rako rese muvhiki imwe nehutano hwakasiyana hwekushanda kwemhepo. Iri urongwa rinogona kukubatsira iwe kuisa purogiramu yakanaka yekuwedzera mafungiro ako.
- Heart Rate Monitors : Chest strap moyo rate vatariri ndiyo nzira yakarurama yekuona moyo wako uchiramba uchiita panguva yekurovedza muviri.
Sources:
Jackson, Andrew S. Inofungidzira Maximum Heart Rate kubva muzera: Is It Relationship Linear? Med Sci Sports Exerc. 39 (5): 821, May 2007.
Target Heart Rates, American Heart Association, 1/20/2015.
Haskell WL, Lee IM, Pate RR, Powell KE, Blair SN, Franklin BA, Macera CA, Heath GW, Thompson PD, Bauman A. "Basa Rokuita Nehutano Hwevanhu. American Heart Association. " Circulation . 2007 Aug 1.